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Carb Cycling Made Easy

The Ultimate 7 Day Weight Loss Plan

BySarupya Maiti

Carb Cycling is a low/no-carbohydrate diet with intermittent periods of high or moderate carbohydrate consumption; essentially you are cycling your carbs to achieve a desired result. Most people have the misconception that consuming low carbs on a day to day basis for long periods of time is good for them. The main problem with low-carb diets is that they are meant as temporary diets; they deplete your energy and strength and are not the best method when attempting to lose body fat and retain muscle. You cannot eat that way forever. Your body needs carbs for daily functions. There are also those individuals who preach high carb diets. While high carb diets help to speed your metabolism, they are not ideal for weight-loss or reduction of body fat as there is not a sufficient deficit to help you shed the pounds. This is where carb-cycling comes in. Carb cycling is an in between Zig Zag type method that will give you the benefits of both a low and high carb diet which allows you to hold on to the muscle you already have and shed body fat. This type of diet will also help you maintain your sanity, strength, and endurance through the entirety of your program. Carb cycling works by giving your body the fuel it needs to increase your metabolism and create a calorie deficit to increase fat loss. Days are rotated between high-carb days and low/moderate-carb days and in some cases no carb days. There are typically three types of days when carb cycling- Notice some will not go “NO carbs” but instead follow a low to moderate and then high rotation. High Carb Low/moderate Carb No/low Carb Days Generally, if you do three days the three days are rotated, or cycled, equally, but there are many ways people set up a carb cycle. You can also do low/high or low moderate high. Example: 4 low days and then a high, 2 low a no carb day and 1 high, 2 low 1 moderate and 1 high, etc. This type of diet should be tweaked, based on the individual’s goals. Generally the most common carb cycling approach used is where you will place higher carbohydrate days on your heaviest training days and then lower carb days on off/low-intensity training days. This plan is usually based on eating six times per day. Acceptable alternatives would be five or seven meals a day. Adjust your plan according to your goals and lifting schedule. Be sure to keep the daily ratios consistent with whatever meal plan you choose; more food per meal if you do 5 meals and less food per meal if you do 7.

Details

Publication Date
Aug 22, 2021
Language
English
Category
Health & Fitness
Copyright
All Rights Reserved - Standard Copyright License
Contributors
By (author): Sarupya Maiti

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Format
PDF

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